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Baked Rainbow Trout with Vegetables Easy Recipe.
Trout has a mild, nutty flavor and tender flesh, it is a great choice for a tasty, nutritious meal, with heart-healthy vitamins, minerals and high levels of Omega-3 fatty acids. It is low in fat and calories, with a good source of niacin (vitamin B3), vitamin B6, phosphorus and selenium, and high levels of protein and vitamin B12, just 4 ounces of trout will give 10% of the RDA for iron. It is also quick and easy to cook, as well as being very versatile.
Omega-3 fatty acids lower the risk of heart disease and heart attack, it prevents blood clots, lower blood pressure, lower 'bad' cholesterol and triglyceride levels in the blood, it may prevent colon cancer, it may help to prevent Rheumatoid arthritis. Vitamin B12 involves in making DNA, the genetic material in all cells, it helps to maintain healthy nerve cells and red blood cells. Iron is required for the formation of hemoglobin and other enzymes, it may prevent cause of anemia.
Nutrition Value for 3 oz./85g farmed Trout fillet, cooked, dry heat: 144 Calories, 20.6g Protein, 0.0g Carbohydrate, 6.1g Total Fat, 0.0g Fiber, 7.5mg Niacin, 4.2mcg Vitamin B12, 1.1mg Pantothenic acid, and 12.7mcg Selenium.
Baked Rainbow Trout Recipe - recipe how to bake Rainbow Trouts with stalk celery, onion, green pepper, garlic, and Italian stewed tomatoes.
Ingredients:
- 4 fresh Rainbow Trouts, about 6 oz / 170g each
- 1 can Italian stewed tomatoes
- 1 medium onion, diced
- 1 stalk celery, diced
- 1 medium green pepper, diced
- 4 cloves garlic, minced
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Serves/Makes: 4
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How to cook Baked Trout with Vegetables:
- Place fish in salt water and let it soak for 20-30 minutes.
- Bone Rainbow trouts
- Rinse fish and pat dry with a paper towel.
- Place whole, boned filleted trouts in a baking pan.
- Cover rainbow trouts with sauted onions, celery, green pepper, garlic and a can of Italian Stewed Tomatoes.
- Preheat the oven to 350°F.
- Place fish with vegetables in an oven and cook for 15 minutes.
- It is done when a knife slice in the thickest part reveals the flesh to be opaque but still moist.
Notes:
This Baked Trout with Vegetables is a very affordable dish. It is delicious, simple, quick and very easy to cook.
This recipe for Baked Trout with Vegetables serves/makes: 4
Main Ingredient: Rainbow Trout
Preparation Method: Baked
How to Bone a Trout:
To bone, use scissors to snip off the pelvic fin (the forward belly fin) and cut off the dorsal fin (on the back) and anal fin (the rear belly fin) with scissors or sharp knife. Using a sharp knife, remove the head by cutting in a v-shape, towards the mouth, then open the belly cavity, remove the guts from the cavity, reach inside, and cut through the tiny ribs on each side of the backbone. Pull backbone free, scraping away flesh with a sharp knife. Then gently lift out ribs with a knife.
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